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Q&A: What is a good daily workout routine?

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Question by Josh: What is a good daily workout routine?
I want to strengthen my abdominals, shoulders, pectorals and arms. I have a pair of weights thats about it. I currently do 200 situps a day followed by bench press action and bicep curls. Is that enough to get into shape bare in mind i do cardio daily?

Best answer:

Answer by poisonedflower
Arms
21’s, skull crushers, bench press or you might have to do db press, military press, pullups (if you don’t have a pullup bar or anything suitable at home go to a park sometimes they just have pullup bars if not they have monkey bars or you can do a supine pullup just be careful, wrist curls, shrugs, static curls, 1-arm tricep kickbacks, dumbbell flies, front lateral raise with rows, rotators cuff http://www.all-about-arm-exercises.com/exercises-for-rotator-cuff.html, rhomboid pushup, lateral raise to the side, concentration curls, side-lying tricep pushup (you use body weight), tent pushups

Look up arms exercises using just dumbbells or body weight

Abs
Two great sites
http://www.athleanx.com/video-gallery.php?cat=abs-workout-videos
http://www.muscleandstrength.com/exercises/abs.html
Make sure you get the transverse abdominus
Plank, Plank pose with leg lift or examples of exercises
Pilates

Ab exercises are about quality not quantity. Focus on your form, make your you are targeting the abs and not using your back or legs to execute the movement, keep the movements controlled make sure not to use momentum. I personally do 12 reps of each exercises or 2 sets of 12 where I repeat my whole circuit. I work my abs 30 minutes 3 times a week, but you can do so for 8 minutes a day whatever you preference. Don’t just be mindlessly doing situps and crunches you need to be doing a variety of exercises and get some isometric holds in there.

Some legs exercises building your legs will help you burn more bodyfat and help you obtain the 6-pack
Pistol squat, walking lunge, 3-position calf raise, step ups (on bench, table whatever you have), 1-legged deadlift, reverse lunge with knee raise, plie squats, inside/outside hops (you can hop through tires or just imagine), deadlift with dbs (you do a bent leg version if it gives you back pain to be strait-legged), donkey calf-raise, lateral step ups, jump (onto platform), curtsey lunge, bridge pose (1 min.), chair pose (30 sec. 3 times)

Some exercise videos to consider
Insanity
P90X or Athlean-X

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Good Pilates dvd for the relief of chronic lower and upper back pain?

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Question by missundaztoodpink: Good Pilates dvd for the relief of chronic lower and upper back pain?
I’ve suffered with back pain for six months now, and after having numerous physiotherapy treatments, I’ve now been referred to podiartry. I’ve heard Pilates can help people in my position and just wondered if anyone knew of a good pilates dvd to tackle back pain.

If anyone has tried and tested any Pilates dvd please let me know, I’m desperate for some relief! Thanks.

Best answer:

Answer by gillianprowe
First wait until you see the Podiatrist, as you may have a ‘gait’ problem, walk out of alignment, or your feet may be rolling. If you end up with insoles, it will take a time for them to work, readjust your alignment. Pilate’s, well my experience was to see a PT, then join a class to get the idea of muscle groups, how to first find them and then exercise them. Once I learn that, got my core strength, then I started with a DVD at Home. I picked mine up at a Supermarket and then another one I got Free inside the Sunday News Paper. Pilate’s is just that, a strict form of exercise that once you learn, you will never forget. Therefore, any DVD will be the same set of exercises, you only have to decide if you want a famous person to show you, or a ordinary person. Best of Luck

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